Upper Body Workout 1
- Lat pulldowns
- Take a look at the first video as well as the technique tips and common technique errors. They’ll give you a good idea of how to do a proper lat pulldown and avoid bad form.
- Machine rows
- As the video on this page shows, there should still be tension even when the arms are extended. In other words you’ll want to make sure that you’re sitting far back enough on the bench that the weight stack with the pin doesn’t touch down when your arms are out.
- Dumbbell bench press
- Make sure that you’re exiting this exercise safely (by bringing your thighs up, putting the dumbbells on them, and then sitting up). Trying to put the dumbbells on the floor while laying down is hard on your shoulders and could lead to injury. Read the caution on the linked page for more details.
- Dumbbell chest fly
- As with the bench press, you’ll want to get out of this exercise with the dumbbells on your thighs.
- Dumbbell overhead press AKA standing military press
- Although this page uses a barbell to demonstrate it, I want you to use a dumbbell.
- Cable pulley machine bicep curl
- Play around with the attachments and find one that’s the most comfortable for you. I like using the rope attachment, but the linked page has some other suggestions to try as well.
- Cable pulley machine tricep extension
- Once again, I like using the rope attachment, but the page that I’ve linked to also offers a few suggestions of other attachments that you can use too.
Upper Body Workout 2
- Bent over row
- Make sure to keep your head in a neutral position, not too high or too low. Think of it as an extension of your spine.
- Barbell bench press
- Pause at the bottom of the lift momentarily, and then push up.
- One arm dumbbell row
- Ensure that you’re using only your shoulder and back muscles by keeping your torso as still as possible.
- Incline dumbbell bench press
- Focus on lifting straight up and not out.
- Lateral shoulder raise
- Make sure that you’re only using your shoulder and not momentum to get the dumbbell up.
- Barbell bicep curl
- Again, make sure you’re focusing on using your biceps and not momentum.
- Lying barbell tricep extension
- Make sure you keep the weight under control during the downward motion.
Lower Body Workout 1
- Barbell back squat
- Stay aware of your torso position. You don’t want to lean forward too far.
- Barbell deadlift
- Think about using your glutes to perform this exercise.
- Leg press
- Keep in mind that you shouldn’t be locking out your knees at the end of the extension.
- Forward lunge
- Balance is a fundamental part of the exercise.
- Bench hops
- Make sure you have a good grip on the bench before beginning.
- Donkey kicks
- If you need more padding under your knees simply fold over your yoga mat a few times.
- Wall sit
- Remember to press your back into the wall.
Lower Body Workout 2
- Dumbbell split squat
- Like with the lunges, balance is an integral part of this exercise.
- Dumbbell deadlift
- Remember not to round your back.
- Backward lunge
- Make sure that your knees don’t go over your toes.
- Dumbbell step up
- Exhale while stepping up and inhale while stepping back down to the floor.
- Keep your hips stacked one on top of the other.
- Remember to keep your gaze forward instead of downwards looking at your feet.